Saturday, January 17, 2009

Kettlebell Max VO2 Workout

Today's workout was short but sweet.

25 minutes of Maximum Vo2 work. :15 on/:15 on for 350 reps with the 16 KG Kettlebell.

My average heart rate was 83% of maximum and my highest heart rate was 94% of max.

Calories burned 453.

Wanted to let you know that we are having a "Introduction to Kettlebells Workshop" at 2030 Aliceanna Street, Baltimore MD 21231 on February 7, 2009 from 10 AM- 1 PM.

The last two, including the one next weekend sold out quickly. Space is limited to five individuals and there is a secret bonus as well!

Fee is $100.

Get more information about Charm City Kettlebells here.

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Friday, January 16, 2009

Fells Point Early AM Kettlebell Class, January 16, 2009

Interesting AM today. I saw a look of near cockiness in all students this morning as they read the workout on the wall. Harder than it looked on paper.

For 4 rounds:

:45 r/:45 l/ :45 rest

Kettlebell Rows

Goblet Reverse Lunges

Kettlebell Press

Part 2:

10 rounds of :30 on/:30 off two handed Kettlebell Swings

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Thursday, January 15, 2009

Baltimore AM Kettlebell Class, January 15, 2009

Class dug in today and really focused.

We worked for 25 minutes doing four exercises. There was no rest but was taken as needed by each individual.

each round:

5 Push ups

10 swings

10 deadlifts

20 Prisoner Squats

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My workout today

Short but not at all sweet! Did this outdoors and it 24 frickkin degrees.

Ladders with Long Cycle Clean and Jerk

Push up

Start with one, then 2 and so on up to 10

Total time: 11:48

LCCJ reps= 55

Push ups 55

Total reps 110

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Wednesday, January 14, 2009

Bad News Bowl of Veggies

It's just about impossible to gain weight just by eating veggies. I mean seriously, you'd have to eat a LOT of 'em.


Salads are a different story altogether. I ate one when I went out for lunch on Friday and it was great but not the healthiest thing ever. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?

Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.

Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.

But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:

1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough flavor and keeps your calorie intake under control.

2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.

3) Sorry, leave off the cheese and bacon bits. You know why ;-)

The sales ends TOMORROW night!

Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:


-Here's the www site

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Baltimore Kettlebell Class on January 13, 2009

We worked for 25 minutes.

The group did Goblet squats, Push presses, Rows, high pulls and swings.

We did an "I go, then you go" thing where everyone had a partner and the first person did 2 reps of GS and then their partner did the same. Then 2 PP and so on. Next round was 4 reps. After that 6.

We finished with 45/20 planks for three rounds.

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Monday, January 12, 2009

Baltimore Kettlebell Workshop Scheduled for January 24, 2009

Come learn how to use the best Workout tool available.

I'm the only Certified RKC in Baltimore City and I can help you get in the best shape ever.

Workshop is January 24th and runs from 10 AM to 1 PM.

The fee is $100 and you will learn how to use the kettlebell to either complement your existing routine or to do a new challenging workout.

You will learn to safely and effectively do the swing, Turkish Get up, Kettlebell Press, Front Squat and Clean.

Sign up today via email at

Only 2 spots remain so hurry!


Fells Point Kettlebell Classes today

10 Rounds of time for 2:15

10 Spiderman Climbs

5/5 Push Presses

5/5 High Pulls

10 swings.

Extraordinary effort today.

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